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Crab & Asparagus Frittata

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Prep Time: 15 minutes
Cook Time: 20 to 25 minutes
Makes: 4 to 8 servings

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What You Need

1
cup small fresh asparagus pieces
1
cup sliced mushrooms
1/2
cup sliced green onions
1/2
cup thin red bell pepper strips
1/2
cup flaked crab meat (2 oz.)
8
EGGS
1/4
cup water
1
tsp. dried Italian seasoning
1/2
cup shredded part-skim mozzarella cheese (2 oz.)
1
Tbsp. grated Parmesan cheese

Here’s How

  1. HEAT oven to 375°F. COAT 10-inch nonstick skillet with ovenproof handle with cooking spray; heat over medium-high heat until hot. ADD asparagus, mushrooms, onions and bell pepper; sauté until crisp-tender, about 5 minutes. REMOVE from heat. ADD crab; mix well.
  2. BEAT eggs, water and Italian seasoning in medium bowl until blended. STIR IN mozzarella cheese; pour over crab mixture in skillet. COOK over medium heat until eggs are set at edges, 5 to 8 minutes. SPRINKLE with Parmesan cheese.
  3. BAKE in 375°F oven until top is lightly browned, eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. CUT into wedges.

Video Demonstration

Enjoy

  • This frittata is special enough for brunch guests and hearty enough for a light family supper.
  • To serve, slide uncut frittata topside-up onto platter, or invert it onto platter to show its nicely-browned bottom.
  • Frittatas taste good cold and travel well - perfect for picnic fare or a take-along lunch.

Insider Info

  • To make handle ovenproof, wrap it completely in aluminum foil.
  • Chopped cooked shrimp can be substituted for the crab.

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Nutrition Information

Per Serving

Excellent Source: protein, vitamin A, folate, choline and calcium

Good Source: vitamin D and iron

calories: 224
total fat: 13g
saturated fat: 5g
polyunsaturated fat: 2g
monounsaturated fat: 4g
cholesterol: 391mg
sodium: 274mg
carbohydrates: 5g
dietary fiber: 1g
protein: 22g
vitamin A: 1,370.6IU
vitamin D: 85.7IU
folate: 82.1mcg
calcium: 209.6mg
iron: 2.9mg
choline: 263.1mg

vitamin C: 19.3mg
vitamin E: 2.5IU
trans fat: 0g
sugars: 2.2g
potassium: 345.2mg
magnesium: 26.8mg
selenium: 36.0mcg
phosphorus: mg
vitamin B12: 1.3mcg
vitamin K: 40.9mcg
vitamin B6: 0.3mg
copper: 0.2mg
vitamin B1 - thiamin: 0.1mg
manganese: 0.1mg
zinc: 2.1mg
vitamin B2 - riboflavin: 1.0mg
vitamin B3 - niacin: 5.8mg
omega 3: 0.1g
omega 6: 1.7g

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